Obesity in Later Life......

Its New Year Resolution time and for many a diet plan will be included in the list! Hopefully the good intentions will not fall by the wayside.

We are all fighting the ageing process. For many,  they pass through the journey relatively unscathed healthwise others are less fortunate.
Doesn't it make sense to do everything we can not to contribute to our downfall?
Evidence shows excess weight can do to our bodies in terms of mobility, pressure on joints, circulation and conditions such as diabetes.........and yet people who should know better continue to eat for the sake of eating.


    http://www.ageuk.org.uk/Documents/EN-GB/Factsheets/Later_Life_UK_factsheet.pdf?dtrk=true

• Women aged 65+: 32% are of normal BMI, 32% ‘overweight’, and 34% ‘obese’. For men this age: only 16% are within normal BMI, 54% are overweight, and 31% obese 

The vast number of seriously obese passengers on our cruise ship last Sept was really disturbing. This wasn't about people enjoying their holiday and indulging themselves, it was more about feeding a habit. I have mentioned before a typical scenario of individuals piling their plates with pasta, chips and a bread rolls. It's something we would not have believed had we not seen with our own eyes. They then ask for help carrying their trays as their mobility is impaired. They wheeze and gasp with the effort of walking short distances. Whatever the underlying causes for this self destruction it really does have to be addressed. With an ageing population we need to stop ignoring the obesity problem and to be honest about how serious this is........and spell out the consequences of prolonging this kind of behaviour.


Help is provided in our already in our overstretched NHS. Families and friends can also do their bit by eating healthier together and providing a support group. Maybe join a slimming club if you can't find willing family and friends?


Portion control, the right healthier choices and not buying items which play to your weaknesses is a start.

Action not words! 

2015 saw friends losing 2/3/4 stones in weight - they feel better, some of their weight induced ailments have gone away and they look younger and have a new lease of life!!

With many of us living longer we all would like to feel we also have vitality and health to go along with our longevity! So what are you waiting for? :)

Healthier Options!

Having Christmas out of the way ...well sort of .....the TV is carrying loads of ads on holidays and of course dieting.

I noticed new people at the gym yesterday.  It is always the way as majority fall by the wayside but at least a small proportion do follow through,  changing habits for better healthier ones.

Along the line of healthier habits......

we visited relatives yesterday and we talked about the recent "gadgets" we had bought and if any of them were any good. The one I came up with which is linked to the dieting game is the Actifry.

I can truly say that we really enjoy this appliance as you can indulge yourselves on favourites without having excessive fat.  Chips particularly are unbelievable - chop potatoes into chips, add 1/2 tbs oil close the lid switch forget about them after programming for about 50 mins. Result crispy low calorie chips!

Salmon steaks  (no added oil) cook in about 15 mins and are cooked to perfection and you don't get the mess.  The innards all go in dishwasher.

We bought ours from Amazon but it can be bought from most department stores....and its sale time!!

This Christmas I used it as an extra aid as oven was fully utilised.....parsnips best we have ever had!!

Assessing the Damage!

This morning I went to the gym - first trip after bout of illness and of course Christmas... this amounts to about 10days abstention which for me is a long time.

After consulting the scales yesterday I find I have gained 3 lbs...the world suddenly looks very bleak and needs immediate attention to restore equilibrium.

I may sound paranoid but I see weight gain a little like compound interest ..ignore the first bout and then the rest builds on it until out of control.

So equipped with my trusty fitbit conscience I did my first 1 hour workout....not as bad as I thought it would be and now I feel ready to get back to my routine.

My children bought the fitbit for my birthday last year and this year for my birthday they bought the weight scales which sync with the fitbit.  I am delighted with both of these and my kids knew I would be ....but they said most people wouldn't be so happy with a present like this :)
Sad parent syndrome ....

not my weight :)

Christmas Waist!

Well Christmas lunch is over and you start to wonder what was that all about? All that preparation and the event is over so quickly. We had a lovely enjoyable Christmas gathering with good humoured family and friends. We all managed to be comfortably full without being parsimonious.  I am more and more convinced that people are starting to be more sensible about food and have more normal sized portions of food.  Nothing worse than that awful bloated feeling when indulging to excess.  Nevertheless there is still a day of reckoning ....like now! Despite being sensible we have all taken in more calories than we normally do and this will have impact on our waists. Delicious crispy roast potatoes soaking in goose fat are too good to be missed and why not enjoy on this special occasion - the problem occurs when you enjoy so much it becomes the norm.  

It is lovely to get the family together and to catch up on the year.  Catering for 11 is always a challenge and its almost like a Project Management task...fortunately everything worked liked clockwork but my back and legs really ached with the kitchen prep.  A labour of love!

Fascinating to see the younger generation and to hear of their plans and successes. We had a particularly fascinating insight into the innocence of children with my grand daughter who was not only  looking forward to Father Christmas and toys but also the added bonus of the tooth fairy!! We had an interesting discussion as to whether Father Christmas could bring the money for the tooth and save the fairy having to make the journey :)

My husband said the Union wouldn't allow it ...put a man out of a job! ....or a woman ...  :)

Health Check Update

Well a week on from blood test and return for results and for a general check.  As someone who feels fit and healthy and who follows a reasonable diet and exercise plan I expected feedback which maybe might not be exceptional but at least good.  I maybe being a little too hard on findings as it is disappointing when any negative is inferred.

Liver and kidney functions fine, "good" cholesterol is 2.6 which is really good however overall my cholesterol is a on the high side I think it was 5.3 or 5.6.  Anyway it prompted the conversation about my diet - did I eat oily fish, pulses.......did I have a lows fat diet?  I dutifully took the booklet on diet advice which was offered knowing full well that I fulfilled the requirements.  Its not fair I thought!

My reviewer was an affable lady who was of ample proportions! She followed a computer  questionnaire which proved to be a blunt instrument as it didn't allow for supplementary information.
She measured my height which thankfully is the same as in my twenties so spine not collapsing I thought .....and then she weighed me.  She indicated that my BMI was within the normal range but did I detect a little negative in the tone which made me think that she thought it could down a little?  Maybe I am becoming a little too sensitive!

Then the blood pressure.....I knew as soon as the machine started pumping my BP would be up and true to form it again was on the high side.....so now I have to take a daily reading for a week and return with log and my BP machine :(   Ah well......

I returned home having lost the skip in my step I started out with.......I switched on the kettle.....phone rang and a pleasant voice asked for me and said she represented "mobility in the home" and could she ask me 2 simple questions...."did I find it harder to get in the bath or to get out of the bath?"....I protested and said I was fit and healthy maybe with a little too much gusto!!  The lady said that from my voice I was too young (haha) for this and maybe she should call back in twenty years......we both laughed at this.

I recounted the conversation to my husband expecting soothing noises instead he said " but you use a shower not a bath."............grrrr!

Diet and Exercise…….

Exercise is vital for your well being - we all know this but how many do anything about it?

When you hit 60 you do feel a difference.  Legs, arms, joints aren't as effective as they once were. Certainly I am conscious of occasional malfunction of my knees and hips. My solution is to have regular exercise and to use resistance training. The latter isn't my favourite but it keeps my body toned and I know it is good for my bones.  Osteoporosis is a threat at this age and diet and exercise play an important part in prevention.

http://www.nhs.uk/Conditions/Osteoporosis/Pages/Treatment.aspx

I go to my local gym at Sopwell House and I build my regular visits into my daily routine.  I use the cross trainer and low level bike but I start with the weights.  I can appreciate that going into the weights room is a little daunting but trainers are always willing to take you through the equipment and advise what will work best for you.

Have a look at what is available locally you may be surprised at what is out there both private and public.  The people who attend are just like you and you can strike up friendships with fellow exercisers and this also provides you with support.

The trick is doing a little and often and build up usage and strength.





I also find that Pilates helps with keeping me supple and exercises my core -often neglected!






Friends tell me the their exercise really comes to going for a walk.  Of course this is good for you but to make it really beneficial  it should be a brisk walk not an amble.



Combining diet and exercise will pay dividends in losing weight, increasing your fitness levels, toning your body and providing a sense of well being and preventing some very serious conditions which affect older people.
So what are you waiting for?



Oh and one more thing as mentioned in previous posts - all this helps with cellulite as does wearing Proskins when training !!
www.proskins.co.uk

Weight - implementation !

When my friend read my post about the food I eat she pointed out that I hadn't mentioned soup!!  How could I?  Maybe its the feeling that winter is over and I am moving onto to spring like food?

Anyway it prompted me to make a batch as I had ingredients which would fit the bill.  Soup is so simple, hearty, cheap, filling and can be low in calories.

I have just quickly made asparagus soup -

one onion
bunch of asparagus
chicken stock cube
one large potato to thicken
salt and pepper

Simmer until cooked and tender and then liquidise - splash of Lea & Perrins and thats it!!

So what is difficult about that? Took a matter of minutes to prepare! Other favourites…carrot and coriander; butternut squash, chicken…..all delicious!

So to lose weight it is a matter of sticking to a sensible diet,and watching portion size. Try not to weigh yourself everyday even though it is very tempting - it can be disheartening - try every week at the same time.  When the scale starts to move to a lower number,  motivation increases.

Prepare your food and have regular meals don't allow yourself to starve otherwise you will have little energy and feel ravenous!!
Occupy your time so that you resist temptation.

Just think about the summer ahead and the new you who may be able to revisit some of those really tight clothes you have abandoned!


Exercise and toning also very important generally and especially when dieting….more tomorrow!

Diet for Life!

Thank you for your emails and suggestions - please feel free to post them on my blog so everyone can see comments - they can be anonymous!!
Here are some of your tips…..

• don't buy tempting food - don't have it in the house!
• keep busy……I read recently that a popular computer game had become a slimming aid as people became so engrossed that they forgot about food and didn't have time to put items in their mouths…  maybe instead you could occupy yourselves which have a longer lasting benefit - like clearing out old clothes, cleaning out a cupboard?
• Buy a diet plate - this is an item I have mentioned before which helps with having the right quantities of protein, carbohydrate and veg  and also with portion control……have a look at this one…….  http://www.amazon.co.uk/The-Healthy-Portion-Plate-Colour/dp/B00EZ0GE1A/ref=sr_1_1?ie=UTF8&qid=1394034044&sr=8-1&keywords=the+diet+plate
• Watch the alcohol consumption -

Hope  some of the points I have raised  may help to motivate you to have a go at achieving your ideal weight?

My diet works for me and is my way of life.  I am not saying this is for everyone but it works for me and also makes me feel well. Here are some examples

Breakfast - fruit - oranges segments, grapes and sometimes melon and cups of tea

Lunch - small amount of protein about the size of my palm e.g chicken, fish (I cook both in the oven) and lots of veg such as broccoli, sprouts, beans.  Often have stir fry as well with just a spray of oil for frying

Dinner - kidney bean, chick peas and choriso curry with very small portion of boiled rice with loads of veg.

Oily fish and seafood also feature heavily in my diet.  I eat fruit liberally.  This means regular visits to local market.

I aim for 1500-1800 calories a day which maintains my weight at 10st 7 lbs, I am 5ft 8ins tall. I am not a snacker and not too bothered about puddings and sweet things…..but I love nuts and crisps and white wine and indulge at weekends.  

I always cook my own food in this way I know exactly what I am eating and the calories!!

I would like to be half a stone lighter but you have to be realistic….at 18 I was 8st 4lbs…….. when you get into your senior years you realise that you do need to make sure you eat sensibly and have a reasonable weight unlike those heady days of youth!!

Getting There!!!

My brother and I are both November baby boomers and our present to each other every year is to meet for lunch with our respective families. We discuss the passing years and our valiant efforts to stave off the inevitable!  We did overindulge and let our diets have a rest for the day.  So it was with some trepidation that I weighed myself this morning….and………. I have lost 2 lbs!  Only 5 to go!  It shows you that you can relax occasionally but don't make it the norm!

I bought this dress at the beginning of the month for an event we were attending - it is also going to be my "Christmas dress".  Although it fits very well it is a tad snug and will benefit from my weight loss objective.  This is the trouble when you buy fitted tailored clothing - it is very unforgiving but looks wonderful when you are in reasonable shape. This dress from Outnet.com is by Badgley Mischka £297.49 which is half price and a true classic which will be worn over and over again

Indulgence!

The summer months means relaxation and a period of self indulgence.  BBQ nights and socialisation often equates with extra glasses of wine and an obsession with moorish nibbles.  I confess I have been found guilty of these excesses.

Reality dawns when climbing on the scales you find 7 lbs have crept up on you without your permission!!.

I watched a programme were a man in the US had a great deal of weight to lose....his solution was to liquidise green veg which became his sole existence over a 60 day period.  His resolve and determination was inspirational but sadly unachievable for us mere mortals.

Somehow the principles of his programme struck a chord and over the last 10 days I decided to follow my own modified diet along these lines - although my intake did include other more satisfying elements.

Breakfast - one slice of Hovis seed toasted bread with a skim of butter and 2 cups of tea

Lunch     - 2  bowls of home made green veg soup/ cup of tea

dinner     -  piece of fish and large portion of salad comprising of chopped cucmber, mini plum tomatoes, rocket, lettuce, watercress, chillies

No alcohol!!

Also 4/5 days per week of 1 hour exercise

over 10 days I lost 8 lbs!!!

Now this was my personal choice and my experiment and I am in no way recommending this and you must consult a doctor when embarking upon an extreme diet to ensure you are not compromising your own health and have an understanding of your limitations. It does prove that calorie control/healthy food and physical exercise do provide a positive result providing that you stick to the plan your doctor or dietician provides for you. It is hard work but the satisfaction you savour from fitting into the dress you have always wanted to wear but couldn't get the zip passed first base is so so gratifying!!

So 8 lbs lighter I can now go as a guest to an important wedding without the bumps and rolls I detest and which detract from the impact of a wonderful dress on a not too bad figure!

Oldies Diet!!

Although the title of the post is "Oldies Diet" the subject matter applies to any age.  It is a matter of balance.

Food is always an emotive topic as people struggle to
-  eat healthily
-  watch their weight
-  watch the pennies.

As you get older it is even more important to examine your diet and to keep in mind these 3 points.

I'm not a vegetarian but I do try to restrict my meat and fish content to one meal a day.  The remaining meals often include pulses, beans, peppers and occasionally cheese. You can raid the contents of cupboards and fridge to find left overs which make for a really healthy and attractive meal.

Here's one  quickly put together meal I made yesterday for lunch.......

This included one finely sliced red pepper,  onion, pak choi and cooked green beans....clove garlic and one inch ginger finely chopped, salt and pepper

Smear oil on bottom of non stick frying pan and slow fry pepper and onion until latter caramelises, then throw in the rest!!  It looks like an awful lot of food on the pan but it soon cooks down into a standard portion size. Stir fry until softened and then eat asap.  You can then drizzle soya sauce or balsamic - I prefer not to.....just extra calories!

This meal is incredibly easy, uses ingredients from leftover veg, cost amounts to approx £1.10, calories about 150.  So what's so difficult about that it is delicious - only downside can cause havoc with insides :)

My calorie count for the day amounts to around 1500 - this together with an hours exercise most days keeps me at my dress size 10.  I don't deprive myself of treats and its surprising how you can keep within your daily allowance if you prepare and cook food yourself - you are in control knowing what is in each meal rather than buying  a ready meal which may contain things you don't want!

Holiday Hits and Misses- Growing passengers (3)

As we get older we are supposed to benefit from all our knowledge and experience and hence become so much wiser.

This assumption was really tested on holiday.

With so much information about obesity and sun protection you would have thought that the people on board would be mindful of this.  However a significant number of passengers had thrown caution to the wind.  Approximately 50% were significantly overweight and about 20% seriously obese.

I know many of us struggle to maintain a healthy weight and it is even harder when on holiday. However what I am referring to here is a whole different ball game.

When you go on a cruise, there is so much food available all the time.  You can choose to eat formally and informally.  We tended to go for the buffet meals for breakfast and lunch and formal for dinner.  It is in the buffet that the real excess takes place and you can't help but observe the greed and gluttony.
Some seemed to have no control at all.  Instead of getting a normal portion and then returning for more some decide to heap their plates to avoid having to make a possible return trip.

One person at breakfast had a pile of eggs, bacon, sausage, baked beans, mushrooms and hash browns and then noticed that the speciality that day was gammon and so this unfortunate piece of meat was selected and balanced on the top of the mountain of food.  This was accompanied with toast, bread buns and a couple of muffins.

This was not an unusual occurrence. Others over indulgenced with cereals - 3 packets poured into a bowl with a second to house the overspill.  On top of this loads of fruit and berries and then finally 3 pots of yoghurt. A cooked breakfast would follow this.

These same people complained about their ailments which included shortness of breath, lack of mobility, aching joints, indigestion, swollen ankles, diabetes, hip and joint replacements. Many opted for buggies even if they could walk.  Exercise didn't feature in their daily plan. When one person found that there was a buggy free she was over the moon - it saved walking!

The topics of conversation over dinner would often include observations of excess that day. A bone of contention often mentioned was the priority given to large people when everyone else had to take their turn.  Delays were caused on coaches going on excursions as people struggled to squeeze into seats. There was a humorous moment which many of us had witnessed when an obese woman in a buggy spied a free table in the bar. What followed could only be described as a "Little Britain"moment.  She leapt out of the buggy to claim her prize. We had all assumed she was disabled and couldn't walk.

There must be many reasons why intelligent people are eating themselves to death however one thing is clear the NHS hasn't got a prayer! How can it cope with all the problems associated with over eating to this extent?  How can it cope providing all the mobility apparatus?

This morning on the TV paper review an article was mentioned outlining the problem we have with obese children.  With parents and grandparents setting such a poor example there doesn't seem much point in the proposed banning of fizzy drinks. Its like putting a sticking plaster over an open wound

I don't have the solution to this but it is clear that the problem is growing and something has to be done. Maybe not going on a holiday where the temptations are so great would be a start.

More in next Post on the sun worshippers!

Kyoto

Nagasaki Peace Garden - American Monument

Nagasaki - Ground Zero

Great Wall of China

Papua New Guinea - active volcano!

and in summary.......!

Well my fellow silverstrivers  lets have a look at some of the topics we have shared so far................


Cunning Plan!
......importance of having a framework, plan and objectives

Diet 
.......we all have tried many diets and have some have worked and some have not. We understand the importance of keeping on striving to maintain a sensible weight, for health, looks and mobility.  The older we get the more we realise how good weight maintenance helps to ward off many illnesses or conditions such as diabetes, high blood pressure and poor joints
one website you might like which helps to monitor weight and exercise and provides advice which I have used and have recommended to friends ......
www.myfitnesspal.com 
you can also download as  free app on iPhone

Exercise
.......whatever your poison choose what works for you - gym, walking, pilates, yoga - must be something which works for you!  Check out this link of exercise for over 50s
http://www.dailymail.co.uk/femail/article-2279301/Jane-Fonda-launches-new-exercise-DVD-help-50s-stay-fit-like--despite-having-knee-AND-hip-replacements.html

Fashion
.......remember the uniform?  Look forward to revisiting the Fashion topic shortly.  Hope London Fashion Week delivers some goodies!

Mature Dating
......never too late to find "the one"! We looked at good and not so good experiences. Its worth striving but also worth exercising caution!

Teeth whitening
........in my opinion one of the most important "beauty" treatments involves regular visits to the dentist and hygienist and exploring which cosmetic treatments may work for your teeth.  Good dentistry, good for your looks, health and enjoyment of food!

Cellulite
........not always seen as a problem for all but if you are interested in the physical look and tone of your body then there are many treatments put forward by the cognoscenti.  Each to their own but regular exercise to me is a significant part of the solution.

Laser rejuvenating facials
.... a brief look at whats available - beauty clinics and at home - await readers experiences!!